Speed:

Rx WOD:

.

20 KB Swings 24/16 kg

12 Push Ups

20 KBS – 11 PU

20 KBS – 10 PU

…

20 KBS – 1 PU

.

Scale 1

KBS @ 16/12 kg

Knee Push Up

.

Scale 2

KBS @ 12/8 kg Wall Push Up

.

Coaches Note:

.

Speed:

Start with 80 % of your sprint speed and increase up to 100%. Decrease speed or stop running if anything starts feeling funny. If you have an injury that prevents you from sprinting, you can Row 10 x 50m instead. Rest 30 sec between rowing sets.

.

WOD:

This is programmed to be a medium KB weight. Work on pulling the KB down as fast as possible, dont just let it drop.